Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into Couch stretch

+

2x

10 wall squat

10 scap pull up + 6 knee raises

10 air squat

15 hollow rock

10 empty bar S2OH

GROWTH & DEVELOPMENT

Front Squat (Every 2:00 x 3 sets
2 reps heavy)

Chipper (Time)

400m Run

30 Slam ball

20 Single arm DB hang clean and press

400m Run

30 Wallball

20 Deadlift 135/95

400m Run

30 KB swing

20 Goblet squat
20:00 CAP

PERFORMANCE

Front Squat (Every 2:00
1-2 Reps @ 88-90% ( 2 if possible )
3 sets )

Chipper (Time)

400m Run

30 Toe to bar

20 Clean and jerk 135/95

400m Run

30 Wallball

20 Deadlift 155/105

400m Run

30 Alt. DB Snatch 50/35

20 Front squat 185/135
20:00 CAP